Need Advice/Feedback

Background: About a year ago, I lost about 40 lbs, from 210 to 165, mostly through an unhealthy diet (IE not eating enough) and over-excercise. Through this forum and a few books, I decided 2 months ago to try and gain muscle and a healthy routine. More recently, I've started a weekly log of my weight and progress.

when i workout, I have two scoops of whey post workout, also, when i wake up to use the restroom in the middle of the night, i have 1 scoop of whey. If I'm ever short on calories or protein during a meal, I substitute mixed nuts or whey protein. I drink moderately usually 1 night a week.

Oh and if your looking for extra calories and are not afraid of farts
Milk is your best friend
Cosco out here sells milk 4.50 for 2 gallons
a half gal a day is an easy way to add and extra 80g protien
120g carbs 20 grams fat for cheap

well im not disagreeing with you but I feel like someone who wants big gains fast needs to put their time in the gym PERIOD. For example, my chest workout over the winter was ridiculous.. sets galore, and I use to bitch at my training partner all the time that we were overtraining and he insisted that it was necessary

We'd go -

Flat bench 4 sets heavy, then go over to flat bench dumbells and bust out another 3-4 more sets Then we'd move to incline bench then to incline db and decline so on. By the time we were done chest it was already about an hour then we blasted our tris

I'm at 3500-4000 calories right now w/o weight gainer shakes. On work days, (on my feet for most the shift), I always make sure to hit 4000+ and basically eat every spare minute I can. I would prefer a relatively clean bulk, but perhaps a weight-gainer shake would be good before work. Not looking to be huge just fit, athletic.

Upon everyone's advice, I did squats for the first time last week and tried deadlifts this morning, and will incorporate them (and others) into my workouts going forward. What I'm trying to do now is work multiple body parts at each workout so I hit each muscle group twice a week or so. This seems to be the consensus vs. one-day a week for each muscle area.

My workouts consist of about 50 minutes of weight lifting, 10-20 minutes of cardio, and 5 minutes of stretching. The length seems ideal for me. I try to keep it to 10 minutes of short but intense cardio and would rather increase my calories than limit my cardio much more (actually enjoy running, etc).